Top 10 Summer Healthy Foods

Top 10 Summer Healthy Foods

Authored by DesiMD Doctor on 1 Apr 2016 - 13:30


Despite the shooting mercury, summer time is fun time for most, especially the children with their vacations and adults too, who take time off from work to travel to cooler places with family and friends. But like all seasons, summer also brings with it the bad part of it, with the heat taking a toll on the lives of most people who take no care to protect ourselves from heat.

It’s not just the heat and the discomfort but its serious effect on the body functions. Diet plays an important role besides other effects of the body.

In Marcy Dorsey, a nutritionist, “You skin will be at its healthiest if you are getting the nutrients it needs from the food you eat. What you eat plays a major role in how your skin looks, feels, and protects you.” Find out what’s best for your body to keep it healthy and happy this summer.

10 Healthy summer foods:

  • Lime water: Everyone takes to lime water (nimboopaniin Hindi), very naturally as it is very cooling for the system and also providing numerous health benefits. It is helps treat various health conditions like nausea, dehydration and heartburn all of which are common in summer. Lime water with  a little salt, cumin powder and honey or sugar to enhance the taste, can replenish the body with lost salts from sweat. Limehas vitamin C,  which is essential to improve the body’s immunity and sugar ups the glucose levels immediately making you feel refreshed.
  • Yogurt: Yogurt cannot be skipped in summer for its cooling effect on the system. Whichever way you take it, be it in the form of a smoothie or salad, with fruits or plain yogurt, it brings with it the essential nutrients like protein, probiotic, vitamins (A, D) calcium and other nutrients. A glass of buttermilk or lassi before stepping out in the sun can do wonders to prevent you from dehydration. Yogurt also provides relief from allergies, heat boils and ulcers, common in this season.
  • Watermelon: Melons like watermelon is very cooling and also has antioxidant properties that help in your overall health. It helps your digestive system and keeps you hydrated. According to Niharika Ahluwalia, a nutritionist, "Eating watermelon can help protect skin from oxidative stress that contributes to the aging process, clear up acne and brighten a dull complexion.” Drinking a glass of ice-cold watermelon juice regularly gives your body the necessary nutrition. It helps in your cognitive problems. Eating plenty of water-based fruits can do a lot of good to your system during summers, besides ofcourse drinking plenty of water.
  • Coconut water: Ritika Samadar, chief dietician at Max Hospital, recommends drinking coconut water which contains fluids with electrolytes and cutting down on oily foods. Coconut water is an amazing natural cooler that is loaded with nutrients (minerals and salts) every good especially during summer. It has important minerals, electrolytes, simple sugars that helps keep the body hydrated. Further, it anti-ageing and reduces the risk of some cancers too.
  • Tomatoes: Without any doubt sunscreen should be your first line of defense against the scorching summer sun. However, consuming good amount of tomatoes can provide you a little more protection from sunburn. A study showed that those who consumed 2 and 1/2 tablespoons of tomato paste and were exposed to UV light had about 50 percent less skin reddening. However, in the same study, those who took a lycopene supplement or synthetic lycopene did not show effective results.
  • Green veggies: Although green veggies are good for health all year, it is highly recommended during the summer months. They have high water content and nutrients. Overcooking vegetables can drain out nutrients and the natural water they contain. Dr Shilpa Mittal-Nutritionist and founder of Nutrilife Health Management, Mumbai (India) recommends green veggies in summer for optimum health in summer.
  • Iced Coffee: Grab some chilled coffee to refresh you instantly. A study published in the European Journal of Cancer Prevention showed that more than 93,000 participants (women) who consumed just a cup of caffeinated coffee a day had lower risk of developing non-melanoma skin cancer by about 10%.  The more they drank(upto 6 cups daily), they lowered their risk. However, decaffeinated coffee didn’t show the same effective results.
  • Green raw mango (Aam panna): Green raw mango also known as (aam panna in Hindi) is another healthy fruit that contains a good amount of vitamin C and minerals. Drinking raw mango juice during summer is very beneficial for health as it restricts the loss of sodium chloride, minerals and iron in the body due to perspiration.  During summer the human body requires a lot of water and nutrition to make up for the loss of essential minerals and salts from the body and raw mango fulfills this need. Its mango juice is refreshing for the body and is also known to prevent stomach disorders such as diarrhea, indigestion, dysentery, constipation and morning sickness.
  • Kokum: This is a popular Ayurveda summer drink, commonly found in the Konkan coast, particularly during the summer season. Kokum juice (infused with water) helps get rid of heat and is effective in preventing sun stroke. Besides consuming the drink, one can also apply the fruit pulp directly on the face to reduce rashes caused by allergies.
  • Bottle gourd (lauki): Though not many like this vegetable, it is known to be very good for the summer season. It is a rich source of magnesium, calcium, folate and vitamins. Lauki not only helps in weight loss, but also works very well on blood pressure patients, by keeping their heart healthy. It has cooling properties that cools your body from inside. Ayurveda’s most recommended vegetable is bottle gourd for it is nutrient rich is effective against several health disorders like cholesterol, high blood pressure, diabetes and digestive disorders.

"In summer, light food should be preferred which can be digested easily. So, oily and junk food like pizzas, burgers must be avoided”, suggests Ritika Samadar, chief dietician at Max Hospital.

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